Nutrition

Last Night’s Dinner By yourself, draw what you ate for dinner last night. If you did not eat dinner last night, draw what you ate for lunch. Also draw what you had to drink.

Nutrition Definition the sum total of the processes involved in the taking in and the utilization of food substances by which growth, repair and maintenance of the body are accomplished. It involves ingestion, digestion, absorption and assimilation. Nutrients are stored by the body in various forms and drawn upon when the food intake is not sufficient.

Key Terms Nutrients – Substances in food needed to support life functions Calorie - a measurement of heat; a quantity of food capable of producing such an amount of energy. Portion - an amount of food served for one person; serving; helping Obese – extremely overweight Overweight - weighing in excess of the normal for one's age, height, and build

Key Terms Cont… Food Pyramid - A pyramid-shaped diagram representing a set of dietary guidelines for humans, typically based on a recommended number of servings from each of several food groups Food Groups Grains, Vegetables, Fruits, Oils, Milk/Dairy, And Meat & Beans.

Calorie Breakdown Carbohydrate = 4 calories per gram Only food used in brain Made up of simple sugars (glucose, sucrose) Protein = 4 calories per gram Made of amino acids help build and preserve muscle Milk & meat Lipids (fat) = 9 calories per gram Organic compounds that don’t dissolve in H20 Source of supplied energy and insulation for organs

Cholesterol Produced by the liver Used to build cell membranes, brain, and other nervous tissue Perfect level – below 200mg/dl Boarder line high risk – 200-239 High risk – 240 and higher (doubles the chance of heart disease)

Food Pyramid

Meals Should take in between 1,800 and 2,600 calories a day Grains – 6oz a day, Vegetables – 2 ½ cups a day, Fruits – 1 ½ cups a day, Milk – 3 cups a day, Meat & Beans – 5 oz every day. Numbers above are based on a 1,800 calorie diet

Why you eat what you eat Factors Economic - $ Personal – Parents, allergies, looks, smell, & taste Lifestyle

Food Label Activity Turn in your packet to the Food Label Activity Follow the directions on the worksheet to help compare two food labels Determine which food label is more health for your and why? Discuss with the class your answers on the worksheet.

Importance of Breakfast Most important meal of the day! Missing breakfast can affect concentration, ability to learn, slow down metabolism, and overall health. Perform better on SOL test and have fewer behavior problems (less irritated) More energy!

How you should eat Breakfast – Biggest Meal of the Day Lunch – Main Meal of the day (use to be called dinner) Supper / Dinner – Light Meal Purpose – to have enough energy to work or go to school throughout the day!

How most of us eat Breakfast – small meal. Most don’t eat breakfast at all Lunch – Light meal. Some don’t eat it at all. Dinner – BIGGEST MEAL OF THE DAY! Results – low level of energy throughout the day and weight gain at night due to inactivity.

Obesity/Overweight Globally, there are more than 1 billion overweight adults, at least 300 million of them obese In the United States 34% of people 20 and over are obese 34% of people 20 and over are overweight, but not obese 18% of people ages 12 – 19 are obese 20% of people ages 6 – 12 are obese 10% of people ages 2 -5 are obese

Being Overweight or Obese Leads to…… Type 2 Diabetes – not born with Heart Problems Immobility Trouble Breathing Decrease in metabolism High Blood Pressure High Cholesterol

Tips for Positive Weight Gain Never Skip Meals – may need to eat when you are not hungry ~ 5-7 meals/snacks Increase lean protein and whole grains Get on a daily strength training program Drink Low fat milk or low fat chocolate milk after you work out for recovery.

How to increase calories for positive weight gain Eat peanut butter Quick, Easy, Snacks: Trail mix, nuts. Drink Fruit Juice (calcium fortified OJ) Increase portion size of lean proteins and whole grains. Increase Fruit Intake to at least 3-5 per day.

Tips to Lose Weight & Save Muscle You need to burn more calories than you take in. There are 3500 calories in 1lb of fat. If you cut out 250-300 calories a day you can lose 1-2 pounds every two weeks. You can calculate about how many calories you should eat a day by… Body weight X 12 calories / lb = Calories/Day

Tips to Lose Weight & Save Muscle Cont… Avoid drinking your calories No sodas! Don’t skip meals so your metabolism is constantly working. Eat smaller portions and don’t overeat Avoid the Clean Plate Syndrome Eat more slowly Avoid eating after 8pm Write down everything you eat or drink, this can help you be more conscious of what your eating!

In a nut shell Gain Weight – eat more calories than you burn in a day. Maintain Weight – burn the exact amount of calories that you take in a day. Lose Weight – burn more calories than you take in.

Diet Activity Read the Article in your packet “Fad Diet Review” On a sheet of paper write about what diet interested you the most and why State if you would ever try this or recommend it to someone else and why? Get with a partner and discuss your response. Did your view change after talking with your partner?

Eating Disorders Under Nutrition Anorexia Nervosa Bulimia Nervosa

Under Nutrition A person not obtaining enough nutrients, could even be enough calories, but not what the body needs Can lead to sickness Ketosis: when the good calories are gone and the body burns the emergency fat reserves. This can lead to poor growth and affects the ability to learn.

Anorexia Nervosa Loss of appetite Fear of being fat so they ignore the urge to eat Vomit or laxatives Can cause death when there is a lack of potassium in the blood, leads to irregular heart beat. Happens mostly to teens your age Signs: compulsive, perfectionist, care what other people think & very competitive.

Bulimia Nervosa Reoccurring periods of binge eating Take in 20,000 calories Vomit or use of laxatives or fasting Leads to: tooth decay, rupture of the esophagus, death due to an electrolyte imbalance.